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Blackened Chicken Salad (recipes)


Blackened Chicken Salad

Yield: Makes 4 servings

A cool and creamy yet low fat ranch salad dressing along with chunks of crisp zucchini and cucumber, provides a refreshing contrast to spicy strips of skinless chicken.





Ingredients:



2cups cubed sourdough or French bread

Nonstick cooking spray

1tablespoon paprika

1teaspoon onion powder

1teaspoon garlic powder

1/2teaspoon dried oregano leaves

1/2teaspoon dried thyme leaves

1/2teaspoon ground white pepper

1/2teaspoon ground red pepper

1/2teaspoon black pepper

1pound boneless skinless chicken breasts

4cups bite-size pieces fresh spinach leaves

2cups bite-size pieces romaine lettuce

2cups cubed zucchini

2cups cubed seeded cucumber

1/2cup sliced green onions with tops

1medium tomato, cut into 8 wedges

Ranch Salad Dressing (recipe follows)









Preparation:





1.Preheat oven to 375°F. To make croutons, spray bread cubes lightly with cooking spray; place in 15X10-inch jelly-roll pan. Bake 10 to 15 minutes or until browned, stirring occasionally. Set aside.2.Combine paprika, onion powder, garlic powder, oregano, thyme, white pepper, red pepper and black pepper in small bowl; rub on all surfaces of chicken. Broil chicken, 6 inches from heat, 7 to 8 minutes on each side or until chicken is no longer pink in center. Or, grill chicken on covered grill over medium-hot coals 10 minutes on each side or until chicken is no longer pink in center. Cool slightly. Cut chicken into thin strips.3.Combine warm chicken, greens, zucchini, cucumber, green onions, tomato and reserved croutons in large bowl. Drizzle with Ranch Salad Dressing; toss to coat. Serve immediately.









Nutritional Information:







Serving Size: 1/4 of total recipe (with 2 tablespoons Salad Dressing)







Sodium

191 mg







Protein

30 g







Fiber

5 g







Carbohydrate

17 g







Cholesterol

69 mg







Saturated Fat

1 g







Total Fat

4 g







Calories from Fat

16 %







Calories

222









Dietary Exchange:







Vegetable

2







Starch

1/2







Meat

3







Ranch Salad Dressing

Yield: Makes about 1/2 cup



Ingredients:



1/4cup water

3tablespoons prepared reduced-fat cucumber-ranch salad dressing

1tablespoon reduced-fat mayonnaise or salad dressing

1tablespoon lemon juice

2teaspoons finely chopped parsley

1/8teaspoon salt

1/8teaspoon black pepper









Preparation:





1.Combine all ingredients in small jar with tight-fitting lid; shake well. Refrigerate until ready to use; shake before using.









Nutritional Information:







Serving Size: 1 tablespoon







Sodium

99 mg







Protein









Fiber









Carbohydrate

1 g







Saturated Fat









Total Fat

2 g







Calories from Fat

84 %







Calories

18









Dietary Exchange:







Free

Free